Winter Shape Up 2014 Week 1 Workout + White Plum Giveaway
Hi guys! Are you ready to start this year’s WSU with a bang?!
If you are just joining in the fun, be sure to check out the into post for all of the details, including links to all of the meal plans, workouts, and your exclusive Facebook group. Also, use this post to check in each day for your amazing week 1 White Plum giveaway!
Here’s the Week 1 workout schedule:
(please shuffle around according to your unique needs and preferences)
Workout 1 (below)
Easy steady state: your favorite cardio dance class, a walk/run/jog, the Stairmill, rowing, or a cardio DVD are all great options
Workout 1 video:
(Special thanks to my friend Meredith and Megan for their amazing hard work and energy, to Grant Hunker for his filming and editing skills, to Black Belt 4 Life for the beautiful space, and to Reebok for providing the fun tank, shorts and sneaks that I’m wearing in the video <3)
and printable/pinnable:
(an easy way to keep track of it is to save the image on your phone and pull it up at the gym)
Some form cues and tips:
This week’s workout is a combination of HIIT sets (5 minutes) and strength blitzes. It’s only a little over 20 minutes, but it is a DOOZY. Be sure to pace yourself, and as always, honor your body, modify as needed, and check with a doc before making any fitness changes. I tried to keep these workouts short, extremely effective, and as no-frills as possible. All you need is your body weight and a set of dumbbells.
Before you begin the workout, you should be warmed up (moderate cardio 5-7 minutes), hydrated and ready to go.
In the video, watch Megan for low-impact modifications and Meredith if you want to push it to the max!
HIIT drills:
-Side lunge to basketball throw: Try to keep your chest lifted and core tight as you perform the exercise. Aim for some dynamics and height change with your movements, as this will make the exercise even more challenging. As you throw the pretend basketball, spring up from your bottom leg and land softly.
-Squat jumps with rotation: (tip: if this is too much, regular squat jumps work, or you can check out Megan’s walk and rotate version) make sure to land softly with bent knees. As you spring up, reach your arms overhead, and try to create some lightness within the movement. Squat as low as you can and reach up as high as you can.
-Burpees! Any variation works. You can do sumo burpees, add a pushup, a wild burpee, your choice 😉
-Plank jacks: try to keep your hips in line with your body and your core tight. You can also walk out and in with your feet if you want to avoid jumping.
-The strength sets are very straightforward. For the lunge and bicep curl, focus on squeezing your glutes on the way up and squeezing your biceps. Keep your core engaged, shoulders back and down, and your chest lifted. For the bent-over row, keep your back nice and flat (pull your shoulder blades back to help) and knees slightly bent.
*If you find yourself wanting a longer workout, you can always combine workout 1 with this arm burner, this core workout, or this booty burner. You could also do the workout twice through for a 40-minute workout. A little note: aim to work out STRONGER, no longer! Quality trumps quantity, especially when it comes to fitness. Don’t do too much, as it can lead to overtraining, burnout and even injury. Be smart, mmm k?
From now until next Sunday night (2/2), comment below to check in for your workouts!
You do not have to be following the fitness plan exactly to participate in check-ins. Just leave a comment with what you did that day and how you felt. Each time you comment, you’ll be entered for our Week 1 giveaway, courtesy of our sponsor White Plum.
White Plum makes gorgeous printed leggings, tops, jewelry, kids’ clothing, and accessories. This week, they’re giving away 5 taupe Ultimate Leggings Tunics,
5 Multi-Color Nordic Leggings,
and 5 black Behati Scarves
for a total of 15 winners. They also kindly offered a 20% discount code. Use the code “WINTERSHAPEUP20” to get 20% off all orders from now until February 1. I might need to order these leggings…
I hope you love this week’s workout!! Thank you in advance to all of you for your participation, energy and hard work! Anne and I are so happy to be a part of this year’s Shape Up. It’s exciting to watch you accomplish your fitness and health goals <3
xoxo
Gina
So excited for WSU! I’ll be doing Workout 1 tonight since I teach BodyPump tomorrow 😀
Just checking in! Hitting the gym tonight to warm up for week 1 workouts starting tomorrow. Ready to get into gear for the new year.
loving the tabatas! checking in and planning to hit the gym at 6am tomorrow to start workout 1!
Checking in! Went for a beautiful walk with my 2 month old baby! Jazzed for Workout 1 tomorrow.
checking in! looking forward to trying workout 1 at some point this week! today i did les mills grit strength and bodycombat classes at my gym! 🙂
Checking in! Did yoga today but will do your plan tomorrow as I am home bound with the ice storm hitting houston again!
checking in! thanks for the motivation – it helps!!
Plan to start the Workout #1 tomorrow. Did Zumba today, because I love Zumba and hate taking the day off of Zumba 🙂
Super excited! I’m doing the ellptical tonight and will jump into this tomorrow!
This will be my first time participating in a Shape Up! Can’t wait- I get to go to the gym today and plan on doing one of your elliptical workouts! Can’t wait to do Work-Out #1 tomorrow!
This wasn’t up yet when I went to the gym this morning, but I still got in a good strength workout in addition to a good interval cardio session. I’ll most likely give this a try tomorrow since I can’t make it to bootcamp class.
Daily check in: Short yoga session on the day off. I’m excited to try out the first workout!
Checking in. Hitting the gym today for a short session to get ready for tomorrow!
Checking in and doing a fusion mix class today! Depending on how I feel after, maybe doing one round of workout 1!
I’m excited to try this workout!! This morning I did Jillian Michaels Bodyshred class at the gym 🙂
Just completed week 1 workout! Awesome!
Question: I’m sorry if I’m missing something, but how many reps are we supposed to do for the Strength 1 set? I wasn’t sure if it was a timed thing, or a number of reps thing. Thanks! The workout looks great.
Also, I’ve made a bunch of Anne’s meals so far and really enjoy them. The Sweet Potato and Lentil curry was great, as well as the Mexican Lasagna. I also had the Banana Oatmeal this morning, and it definitely kept me full all morning. My only suggestion/request for future weeks would be to be more creative with the “gluten free” variations. Most gluten-free products (i.e. gluten free bread, gluten free English muffins) are not that great for you, and are often higher in total carbs. I generally use lettuce as wraps for sandwiches, or serve things over Quinoa instead. Just a suggestion! Otherwise, things have been great so far. Thank you for all of your hard work!
Sam
i’d go by reps. sorry i didn’t include that! how about 15 of each?
that’s awesome feedback. thank you!
I’m super excited and a little nervous to try this workout tomorrow! Today I did 30 minutes of Pilates and it was exactly what I needed. Love when that happens.
I just completed 30 mins on the spin bike and then did your Booty Burner and Ab Burner! I have done both of them before and am glad that I gave them another go. I am pretty certain my abs will be sore tomorrow 🙂
Checking in! I just did work out 1 (my schedule is unpredictable so I figured I would take today’s rest day on another day where I’m low on time) and it killed me. I was drenched in sweat while hating and loving it at the same time. Thanks for this plan! Excited to keep going.
checking in!
i did workout #1 today because it worked better with my week. It KILLED me! I didn’t think I’d make it to the 3rd HIIT, but I pushed through and it wasn’t that bad. What a great workout in such a short time!
Today I did a 8.6 mile run on an alter g treadmill (55:00 minutes) and did the week 1 workout after
Wow! Week one workout in the books. That was a booty kicker 🙂
I am guessing this is where I comment on the video…Week one’s video was great! Perfect for me! Do-able but challenging. I already workout in the mornings for half an hour so I’m adding this workout 3 times a week after work for the 4 weeks! Thanks ladies!
Checking in! Great video you put together! It was a good workout. Thanks!
Checking in for day one! I’m still sore from a BodyPump class I took last week so I’m Yogaing!
Excited to get into Work Out One tomorrow!
I just completed Week 1 Workout during my lunchbreak gym sesh (Tuesdays are my run days, so I swapped the schedule a bit). HOLY MOLY, THE BURN! I overestimated my fitness abilities, and ended up having to do the modified versions of most of the moves. I’m hoping by the end of the week, I will be able to get through it without having to modify (or die).
Checking in! Just finished the workout! Felt great to get the heart rate up and stay warm with this arctic cold weather!
Week 1 workout complete! Completely kicked my butt and I had a nice after-burn for a few hours. Thanks, Gina!
My schedule looks a little different so I did workout 1 today with a bit of yoga on the end. I’m so excited about this shape up because it coincides with the start date of my company’s fitness challenge! It’s going to take me about halfway into the challenge and hopefully to a $50 gift card! Thanks for putting this together!
Just printed out the schedule! Excited for workout 1 tomorrow, looks like a good one 🙂
Workout One done! Woo!
Checking in! I ran 4 miles & did workout #1!
Checking in:) Have to go to work tomorrow and Wednesday so making those my rest days. Took a Zumba class this morning for steady state and completed workout 1. Loving the bursts of cardio and the follow along video! Worked up a sweat! Thanks for all your hard work and organizing WSU! It is greatly appreciated:)
I’ll be following the Tone It Up schedule as well as WSU, so today I did about 40min of TIU and your Booty Burning Walking Workout for 2 miles. Cant’t wait to do the workout tomorrow!
Great workout! I’m completely out of breath and will be sore tomorrow, but that’s my goal!
I’m rearranging the schedule some because of work, so I did Workout 1 this afternoon! Definitely a sweaty, but good one!
Check in! I’m adding in these workouts to my usual schedule. Today’s workout was 40 min elliptical, 30 min stair climb class, 15 min abs workout.
I’m very fortunate to work for a company that has a gym in our building & classes that go on every afternoon. Tomorrow I do the week 1 workout!
Keep up the good work everyone!
3 miles + chest/back. Looking forward to workout 1 tomorrow.
I started today and did the workout this afternoon. WOW. Am I really that out of shape? My legs were shaking a bit at the end. I’m looking forward to dominating this by Saturday. I made a note of the number of reps I got in for some exercises – e.g. push-ups. I will certainly know if I improved.
Checking in!! Excited to do workout 1 tonight. I need to get my bootie in better shape.
Not exactly following the winter shape up plan but using the food ideas/strength Ideas as motivation to get stronger (#xcprobs)!
Today was a 9 mile tempo run on the treadmill (every university in our state was canceled besides the one that i go to… its cold) I followed up with the strength blitz sections of workout one and foam rolled myself to death. 🙂 Loveeed it.
Love love love Winter Shape up! Today I did a round of Insanity (which was a glorious sweat sesh) since we are snowed in and I plan on doing workout 1 tomorrow. Can’t wait!
I am changing my workouts because of work. So today was a rest day
I’m mixing up the workouts this week to fit my schedule better. Today I did Turbo Fire and will do some yoga tonight, and tomorrow I’ll be doing workout 1. I can’t wait. 🙂
So excited for WSU!!! 😀
I’m following the workout plan in terms of being OFF today, I’m feeling a little blah and a lot of my office has been sick – hoping that a day of rest will keep that far away! 🙂 So tonight I’m prepping the rest of the food for the week I didn’t have the ingredients for last night.
Checking in! Loved the meals so far and can’t wait to try workout 1 tomorrow morning!
I snuck in a quick run on my lunch break. With the wind chill it felt like -3 out there…brrr!
I did workout 1 today! It felt good 🙂
Taking things easy today as per your suggestion. And the weather is awful up here in the Great White North. Brr.